One Step At a Time...
You Can Go Meatless
For All Three Meals
Compared
to the latest fad diets that boast amazing results, experts’
healthy eating advice doesn’t seem very exciting—or promising.
However, it’s important to be aware that many health and government
organizations, such as the American Institute for Cancer Research and
the U.S. Department of Agriculture’s Dietary Guidelines Committee
bring together panels of scientists and experts to review
hundreds—sometimes thousands—of studies before they issue diet
and lifestyle guidelines. And this advice actually may be worth
something, according to a landmark study published in the American
Journal of Clinical Nutrition in May 2013. The study investigated the
diets and lifestyles of about 380,000 people in nine European
countries over 12 years, finding that people who adhered to health
guidelines issued by the World Cancer Research Fund (WCRF) and
American Institute for Cancer Research (AICR) reduced their risk of
death from respiratory disease by 50 percent, from circulatory
disease by 44 percent, and from cancer by 20 percent, compared with
people who were the least compliant. The WCRF-AICR guidelines, which
include being physically active, eating foods mostly of plant origin,
cutting back on red and processed meats, and maintaining a healthy
weight, may be viewed at www.dietandcancerreport.org.
Healthy
Meatless Recipe:
Roasted
Garbanzo and Vegetable Salad with Garlic, Feta, Olives, and Basil
(Adapted
from Kalyn's Kitchen)
Ingredients:
- 2 cans (15 oz.) garbanzo beans, rinsed well with cold water and drained
- 2 large red bell peppers, seeds and stem removed and chopped into pieces about 3/4 inch square
- 1 large red onion, peeled and chopped into pieces about 3/4 inch square
- 2 T olive oil (plus more for brushing roasting sheet if you don't use non-stick spray)
- 1 T minced garlic
- salt and fresh-ground black pepper to taste
- 1/2 cup crumbled Feta
- 1 can (6 oz. drained weight) black olives, drained and cut in half
- 3/4 cup sliced fresh basil leaves (or use 1/2 cup chopped parsley if you don't have basil)
Dressing
Ingredients:
- 1 T red wine vinegar
- 1 tsp. fresh lemon juice
- 2 T olive oil
Directions:
Preheat
oven to 400F. Put garbanzo beans in a colander placed in the sink and
rinse well with cold water until no more foam appears, then let drain
well. (You can blot dry with paper towels if you need to speed up the
draining step.)
While
garbanzos drain, chop red bell peppers and red onion. Toss drained
garbanzos, chopped red bell pepper, chopped red onion, minced garlic,
and olive oil and spread out on a baking sheet that you've sprayed
with olive oil or non-stick spray. Season to taste with salt and
fresh-ground black pepper. Roast the beans and vegetables about 20
minutes, or until vegetables are starting to soften.
While
garbanzos and vegetables roast, crumble the feta, drain the olives
and slice in half, and wash the basil, spin dry, and slice into
strips.
When
garbanzos and vegetables are done, put back into the bowl and toss
with dressing, then let cool for about 10-15 minutes. When cooled,
stir in the Feta and sliced olives. Add the strips of basil (or
chopped parsley) and stir gently to combine. Season again with salt
and fresh ground black pepper (to taste; I don't add much salt).
Serve slightly warm or at room temperature.
Makes
6-8 servings.
Enjoy
and Bon Appetit!
Healthy
Weekly Motivator:
No
Competition Required
You
don’t need athletic prowess to be active! There are plenty of solo
and team activities that emphasize fun and fitness, rather than
competition or scoring points.
Try
playing games with like- minded friends, taking a class, or going for
a run, bike ride, or swim.
Find
your personal motivation this week and try an activity that reflects
your interests. Instead of keeping score, consider the physical and
mental benefits of your new activity.
Remember
Green Goes With Everything
This
week go into your bathroom and take stock of all your lotions and
potions. Read the labels. Start with shampoo, makeup, or moisturizer.
Notice how much fragrance is in your products, and ask yourself, “Do
I really need scent in these products?” Pick one product a week to
replace with a safer, greener choice, or make a clean sweep. Look in
the mirror and see yourself glow... just not from harmful chemicals.
If you need help in selecting safer products please contact me.
Have
a great week and remember a better tomorrow starts with what you eat
today!
Do
you have a favorite meatless recipe you would like to share with us?
Send it my way!
Wishing
you health and wellness from the inside out,
Lisa
LQ
WELLNESS
Professional
Wellness Coach
973-383-0955
lisaquinnwc@embarqmail.com
Make
sure to follow me on Twitter @lq_wellness
Like
me on Facebook
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me on Pinterest
"Habit
is habit and not to be flung out of the window by any man, but coaxed
downstairs a step at a time.”
~
Mark Twain ~
